There are tons of fad diets floating around the Internet these days–touting everything from keto eating, paleo, veganism, intermittent fasting and more. How do you know what will work for you? Perhaps all it really comes down to is eating the best foods possible in reasonable concentrations. In fact, if you were sourcing the best possible foods, it is possible you would notice that your appetite would actually decrease. Superfood is a marketing term used to describe foods with supposed health benefits. The superfood term is not in common use by dietitians and nutrition scientists, many of whom dispute that particular foods have the health benefits often claimed by advocates of particular superfoods. | |
Though there is no legal or medical definition, superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don't. Read about several foods that are considered super, what health benefits they offer, and how to fit them into your diet.
10. Bee Pollen
This superfood is another excellent source of protein as well as a powerful immunity booster. It even has an anti-inflammatory effect and has been helpful in treating allergies and respiratory infections! Bee pollen contains all the essential components of life. The percentage of rejuvenating elements in bee pollen remarkably exceeds those present in brewer's yeast and wheat germ. Bee pollen corrects the deficient or unbalanced nutritioncommon in the customs of our present-day civilization of consuming incomplete foods, often with added chemical ingredients, which expose us to physiological problems as various as they are numerous. Pollen is considered an energy and nutritive tonic in Chinese medicine and is also thought to protect against radiation and to have anti-cancer qualities. Nutrient deficiencies and all the health problems they cause are recognized worldwide as a growing problem. Because bee pollen contains all the nutrients needed to sustain life, it is being used on an ever-larger scale for human nourishment and health. Science teaches that bee pollen contains many substances that combine to make it a healthy, nutritious, complete food. Bee pollen is a complete food and contains many elements that products of animal origin do not possess. Bee pollen is richer in proteins than any animal source. It contains more amino acids than beef, eggs, or cheese of equal weight. Bee pollen is particularly concentrated in all elements necessary for life.
9. Spirulina
Spirulina is an organism that grows in both fresh and salt water. It is a type of bacteria called cyanobacterium, which is often referred to as blue-green algae. Just like plants, cyanobacteria can produce energy out of sunlight, via the process called photosynthesis. Ounce per ounce it is one of the best sources of protein on the planet–and because it immediately absorbs in water you know you're getting that vital nutrition into your cells. Your body has to work a lot harder to digest a steak! It's also high in iron and other trace minerals. If the idea of just throwing it into a cup of water isn't your deal–try adding it to smoothies or my favorite–guacamole. It'll give it an extra protein punch and a vibrant color! The quality of the protein in spirulina is considered excellent, comparable to eggs. It contains all the essential amino acids that we need. It contains pseudovitamin B12, which has not been shown to be effective in humans. Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage. Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation.
8. Chia Seeds
These little guys are a ton of fun–you can do some really cool things with them. Besides being a veritable jar of kitchen entertainment they're also really good for you. They're high in healthy fats and incredibly high in fiber, and their gel-like quality acts like a natural detoxifier in the body. You can add them to smoothies or even just to juices/water, but my favorite thing to do with them is to make chia pudding. Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health. Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. "There's better conversion of omega 3s into the plasma or into the food than with flax seed," said researcher Wayne Coates. According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol.
7. Coconut Oil
People have been singing the praises of coconut oil for a while now and with good reason. This versatile oil can help your body in a myriad of ways. It has high levels of lauric acid which can aid in metabolism, fat reduction and cholesterol lowering and it also helps give you healthy skin, hair and nails. You can eat it or use it topically as a skin moisturizer–the sky if the limit with this superfood! Coconut oil is one of the few foods that can be classified as a “superfood.”Its unique combination of fatty acids can have profound positive effects on health. This includes fat loss, better brain function and various other amazing benefits. The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. It also provides relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, and cancer, while helping to improve dental quality and bone strength. These benefits of oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and their respective properties, such as antimicrobial, antioxidant, anti-fungal, antibacterial and soothing qualities.
6. Goji Berries
Goji berries (Lycium barbarum) are the most nutritionally dense fruit on Earth. They are a member of the nightshade family (Solonaceae), which contains many other common vegetables such as potato, tomato, eggplant, and pepper, as well as some poisonous plants like belladonna and deadly nightshade. Native to the Himalayan Mountains of Tibet and Mongolia, the goji berry is now grown in many other countries as well. Although they have only been introduced in Western countries in recent years, gojis have been used for thousands of years in Tibet and China, both as a culinary ingredient and medicinally.
Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse. This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. These little berries pack a major punch–they may technically be a fruit but they contain 18 amino acids (read: that's a LOT of protein) and have 500 times more vitamin C than an orange. This is what it truly means to eat the 'best food ever'. They're also delicious and because they're dried they have a long shelf life!
Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse. This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. These little berries pack a major punch–they may technically be a fruit but they contain 18 amino acids (read: that's a LOT of protein) and have 500 times more vitamin C than an orange. This is what it truly means to eat the 'best food ever'. They're also delicious and because they're dried they have a long shelf life!
5. Kale
Of all the super healthy greens, kale is the king. Kale is a popular vegetable, a member of the cabbage family (Brassica oleracea). There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem. It is definitely one of the healthiest and most nutritious plant foods in existence. Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties. No superfood list would be complete without adding on everyone's favorite leafy green! Kale is a superfood for many reasons, perhaps the most important of which is that it is one of the most nutrient dense foods you can eat. One single cup contains only 36 calories yet has 5 grams of fiber and a ton of vitamins and minerals. It's high in iron and vitamin K which a lot of people are deficient in, and it's available locally and year round in most cities because it is a hearty green that can be grown in almost any climate! Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid. Given the incredibly low calorie content, kale is among the most nutrient dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Kale, like other leafy greens, is very high in antioxidants. This includes beta-carotene, vitamin C as well as various flavonoids and polyphenols.
3. Kefir
Kefir is an ancient drink that originated in Russia. Similar in taste to yogurt, kefir is made from fermented milk and is slightly sour. Its popularity has soared in recent years because of growing interest in probiotics, which are known to boost the immune system and support good digestive health. Find it in the refrigerated aisle at your local supermarket or health-food store. So basically, kefir is the drink, but kefir grains are the “starter kit” that you use to produce the drink. Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source. Certain probiotics in kefir are believed to protect against infections. This includes the probiotic Lactobacillus kefiri, which is unique to kefir.Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli. Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81%. The probiotics in it may help with various digestive problems.
2. Hemp Seeds
Hemp seeds are one of the most popular types of seeds and highest sources of plant-based protein. They’re seamless to digest and contain roughly 13 grams of protein in just 3 tablespoons. Hemp seed protein powder has even more with 13-15 grams depending on the type and brand. Hemp seeds, like other seeds, can also be used anywhere making them incredibly versatile in a variety of recipes. Their mild, slightly nutty flavor can be paired with savory or sweet ingredients, and they even have the ability to cream up nicely as a great replacement to dairy-based dishes. Despite their relation to marijuana, hemp seeds contain virtually no trace of the psychoactive ingredient in their controversial cousin. The seeds are high in protein and contain all the essential amino acids needed for growth and repair. Hemp seeds also have a desirable ratio of omega-6 and omega-3 fatty acids and are a good source of amino acids, magnesium, and potassium. Hemp seeds have a fair amount of fat, but hemp protein is actually a very lean source of protein. Hemp protein is made by cold-milling hemp seeds. During the process, some of the fat is removed and the final product is mostly the natural protein found in hemp seeds. Lean sources of protein are beneficial for digestion, metabolism, and for promoting a healthy, lean body mass. Three tablespoons of hemp protein powder contains roughly 90 calories with only 3 grams of fat but 15 grams of protein! Hemp protein is also cholesterol-free and saturated fat-free. Since hemp protein contains all essential amino acids and is a lean source of protein, it’s a very effective natural metabolism booster. Protein requires more energy to digest than fats or carbohydrates, which means your body burns more calories just by consuming it. Since hemp protein is from a raw source of protein, it’s even better for your body and metabolism. Hemp is also full of iron, magnesium and zinc. Per three tablespoons, hemp protein has 40% of your daily iron requirements, 60 percent of your daily magnesium requirements, and 25 percent of your daily zinc requirements.
1. Cacao/Cocoa Powder
Like chocolate, cacao powder contains flavonoids, which are known to help lower blood pressure and improve blood flow to the brain and heart. With fewer than 15 calories per tablespoon and containing almost no fat, cacao provides a strong chocolate flavor without the guilt. But make sure to read the label carefully before buying. Try adding the powder to smoothies for a rich chocolaty taste. A high source of both magnesium and vitamin C (which are both lost when it's converted into a candy bar), raw cacao will give you natural energy and it tastes great! According to Elson Hass in his book “Staying Healthy With Nutrition,” cocoa may provide antidepressant benefits. He explains that cocoa contains the substance phenethylamine, which is a neurotransmitter found in the brain that acts as a mood elevator and natural antidepressant.The University of Michigan Health System (UMIM) states that cocoa may also have the ability to boost endorphins, which act as natural “happy” opiates and are responsible for the highs that are often felt after exercising, laughing, having sex or winning the lottery. Finally, UMIM says that cocoa may boost serotonin, which is the neurotransmitter that antidepressants target in order to boost overall happiness levels. Cocoa also contains approximately 43.6 mg of flavonoids per gram. Flavonoids are part of a powerful group of antioxidants known as polyphenols, and according to Medical News Today, cocoa is one of the highest polyphenol-containing foods. In addition, hot cocoa contains more antioxidants per cup than a serving of red wine or tea